Train with top coaches and a supportive fitness community. Download our free app on iPhone or Android!

Cody’s Ultimate Guide to Upward Dog

Upward Dog is one of yoga’s most widely-known backbends, and an important part of Sun Salutations. While Upward Dog may initially look like a beginner pose, many people get it wrong (specifically, they don’t know to lift the legs) without proper instruction. The information below will give you the tools you need to Up-Dog like a pro!

Upward Dog Benefits:

Strengthens the spine, arms, & wrists

Improves posture by stretching the anterior spine and strengthening the posterior spine

Increases lung capacity, relieves asthma symptoms

Relieves sciatica pain, depression, anxiety, & fatigue

Upward Dog: How-To

Begin laying belly-down on your mat. Place hands directly under the shoulders, and draw the shoulder-blades back & together.

Activate your muscles throughout your body, especially in your legs, then push up on your hands.

Straighten both arms completely, allowing the whole body to gently rise off the floor.

Maintain strength in the legs & back, suspending the hips, thighs, & knees off the floor.

To exit upward dog, lower yourself slowly back onto the ground, or transition into Downward Dog.

If you learn better through video, check out this Yoga Basics program with Patrick Beach. Yoga Basics is a set of video tutorials made for people who want to try yoga, but are too scared to go to a studio first.

Upward Dog: Beginner Variations

Sphinx Pose:

This gentle beginner backbend is a good starting point for people who cannot yet comfortably perform upward dog. Lay on the ground, place the elbows directly under the shoulders with palms flat on the ground, and press the upper body up. Your forearms stay connected to the ground, as well as your ribs, pelvis, and legs.

Cobra Pose:

This is a deeper backbend than Sphinx. Lay with your belly on the ground, and place your hands directly under the shoulders. Press up on your hands, lifting your upper body off the ground, but allowing the pelvis & legs to stay connected to the floor.